5 Tips For Running In The Dark

Any great run first needs to end as a safe run

Getting your run in is a big deal, I know. And with Winter doing its thing… sometimes that means running in the dark. Just remember that every successful run is first and foremost a safe one. So, if you plan on running at night or when daylight is at a minimum, here are a few tips:

Know where you’re going before you get going

That new route you want to try out… save it for a run under the sun. And try to choose those runs that include well-lit and ideally well-populated areas. And another thing… wear a headlamp. Yes, even if your route is a well lit one. Because sometimes lights go out and the best way to be prepared is to be prepared. Also, understand ahead of time that even routes that you run consistently during the day and when you have access to ample amount of natural light will look and feel strange and unfamiliar in the dark. We take for granted just how much information we get to take in, process and then use to inform seemingly spontaneous decisions. Slight undulations in the road… rocks or sticks… broken sidewalks… we see them and adjust to them literally on the run. In the dark we are often kept in the dark about these things until it is too late. So, be a little extra careful and a little less carefree on those well run daytime routes you're running in the dark. That badass headlamp that makes you look super cool and fashionable will go a long way to helping make a run in the dark a little brighter literally and figuratively. 

Run in the dark… don’t dress in the dark

You need to wear reflective gear if you run in the dark. This isn’t a tip. It’s a rule. It’s dangerous enough to run on the road on a sunny day. When it’s dark it’s even more difficult to get the attention of a driver that’s not sure where their next turn is and they are probably looking at the text that just arrived on their phone that they just leaned over and picked up because it fell to the floor and the song they’re playing is just flat out awful and needs to be changed by pressing the touchscreen on their console and that means they are going to really struggle to notice you running on the side of the road on a dark night. So, make sure you have reflective gear to go along with that sweet headlamp you are wearing. And make sure the reflective gear is plentiful and widely disbursed over your body. I’m a big fan of reflectivity on my wrists and ankles. Why? Because my wrists and ankles move around a lot when I run. So, if a car sees something reflective moving around that increases the likelihood the driver will assume I’m a person and not a mailbox. I’d rather not be a mailbox. 

Run the right way… defensively

If you’re running on the roads and there is no sidewalk make sure you are running against traffic. It’s not enough for the cars to see you running towards them. You need to see the cars coming towards you. Remember, when you are running on the road you are always running defensively. Sucks. But it’s the truth. Never assume the car or truck or cyclist or pedestrian sees you. Assume they don’t. And on blind bends with no shoulder or sidewalk… you’re going to need to make a judgement call. Sometimes running on that opposite side of the road for a brief period is safer. Once that blind bend is done you can go back to the other side of the road. No matter what though you need to stay hyper aware of your surroundings. If you keep yourself safe you are probably doing a great job keeping drivers, cyclists and pedestrians safe as well.

Phone it in

Bring along your phone. And make sure you wear it in an armband or place it in one of the pockets of your running gear. First, you’ll be able to measure the run with your running app. Nice. More importantly, from a safety perspective, you have your phone if you need it. And I want that phone in a pocket or armband because I know what happens when runners stumble with a phone in their hand. They try to protect the phone instead of their face. Protect your face. Protect yourself. And you can do that by freeing up your hands to help you if help is needed. One last thing about your phone… since you told someone that you were going for a run and where you were running and how long you planned to be running and that you would reach out to them with a call or text to let them know that you got back from your run safely… having that phone with you allows you to reach out to them once you are back safely! Oh yeah… you need to tell someone that you are running and where you are running and how long you are expecting to run before you run and then reach out to them when you get back from the run. Should have told you that first. Am I being redundant? Yup. The best lessons bear repeating. 

Feel the run

Running when it’s dark isn’t as easy as running in daylight. Take that into consideration when you’re looking at your pace or times. For those dark runs it’s best to base your effort on how you feel instead of the numbers on your watch or phone. You can’t expect to run the same times in dark conditions as you would in well lit ones. Just like you need to adjust the pace on very cold or very hot or very humid days. Adjusting the speed or distance in inclement weather or difficult or potentially dangerous situations (like running in the dark) is not being soft. It’s being smart. That means not making adjustments is being stupid. Don’t be stupid. Run based on effort when running in the dark.

Clean out your ears

It’s safe to say that running in the dark is less safe if you can’t hear me say that running in the dark is less safe because you can’t hear me say… you get the point. It’s dark. It’s harder to see. Harder for you to see and harder for drivers and cyclists and pedestrians to see you. That’s why you need to not sabotage another one of your senses. You hearing me? Are you listening? I hope so! That’s why you’ll agree with me that listening to loud music or podcasts that infringe upon your ability to hear what is going on around you while running in the dark is not a great idea. If you don’t have earphones or headphones that allow you to hear… clearly… your surroundings… then you can’t run with them on the roads or trails at night. Sorry not sorry. You’ll be fine. I bet some alone time with just your thoughts is all you need to have a great run anyway.

Okay, go get dressed and plan your course accordingly and go get that run done. But make sure you’re texting or calling or letting that friend know you’re going for a run first. They’ll appreciate it… and maybe they’ll even want to join you. Just let them know they need their own headlamp.